In 1990, the Nutrition Labeling and Education Act began requiring that all packaged foods have labels with information about the nutritional value of the food inside. Although the act was an important step to help you to make educated decisions about your food options, the information provided on food labels isn't clear to everyone. Fortunately, the U.S. Food and Drug Administration realizes this and has resources to get you out of the dark.
Step 1
Get a packaged food out of your cupboard and find its nutrition facts label. It's titled "Nutrition Facts" and lists substances, caloric information and amounts in grams and percentages. These numbers tell you how much of the total recommended daily amount of each nutrient listed you get by eating one serving of that food. The recommended daily amount of the substances on the label is based on the requirements of an adult who needs 2,000 calories every day, and it is for use as a general guideline.
Step 2
Start at the top of the label. Look at the serving size information. It tells you what one serving size of that food is and how many servings of it are inside the package. The amount of calories, fat and nutrients that follows below is per one serving size of this food.
Step 3
Calculate how many servings of this food you usually eat. If one serving is 1 cup and you eat 16 oz. of the food, you're getting two servings.
Step 4
Find the number next to "Calories" below the serving size information. Multiply it by the total number of servings you eat. If one food serving provides 120 calories and you eat two servings of it, you get 240 calories from this food.
Step 5
Look at the fat information on the nutrition label to find out how many calories of this food come from fat and from which type of fat. Use this information to compare this food item to others. If this is a box of crackers, for instance, next time you're at the market, look for a similar treat that has fewer calories coming from fat. Avoid foods that have saturated fat and trans fat listed on their labels.
Step 6
Read the cholesterol, sodium and sugar information on the label. The higher the numbers next to them, the worse the food is for your health. The Mayo Clinic recommends limiting these three items. At the supermarket, compare variations of the same food to select the option with the lowest amounts of these substances.
Step 7
Check the numbers next to dietary fiber, calcium, iron, vitamin A and vitamin C, which, according to the FDA, most Americans don't get enough of. The Nutrition Labeling and Education Act requires that food manufacturers disclose how much of these nutrients the food inside the packaging provides. The higher the number next to these nutrients, the more of them the food provides you. Use this information to select products with the highest amounts of fiber, minerals and vitamins.
Step 8
Read the caloric information at the bottom of the nutrition facts label. It reminds you that the information it provides is based on general guidelines. If your recommended daily food intake gives you fewer than 2,000 calories a day, you don't need as much of each nutrient as the food label says you do. The opposite is also true if you require more than 2,000 calories daily. A nutritionist is equipped to help you calculate the nutritional values your situation demands.
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